Watercress 101 – Benefits, How To Use, Buy, Store In Easy Way

Discover the versatile and nutrient-rich leafy green, watercress. Learn about its unique flavor, culinary uses, potential health benefits, and how to properly store and prepare this peppery powerhouse in your meals.

What is Watercress

Watercress (Nasturtium officinale) is a type of aquatic plant that is commonly grown for its edible leaves and stems. It belongs to the Brassicaceae family, which also includes other well-known vegetables like broccoli, cabbage, and mustard greens. Watercress is known for its peppery and slightly tangy flavor, which makes it a popular ingredient in salads, sandwiches, and various dishes.

Watercress is typically found growing in or near freshwater sources such as streams, rivers, and springs. Its leaves and stems float on the water’s surface or are partially submerged. The plant has small, round, or oval-shaped leaves with distinct veins and a vibrant green color. It produces small white flowers that are also edible but less commonly consumed.

This plant is not only enjoyed for its culinary uses but is also known for its potential health benefits. It is rich in vitamins and minerals, particularly vitamin K, vitamin C, calcium, and iron. Watercress is often considered a nutrient-dense leafy green, and its consumption has been associated with potential health advantages, such as supporting bone health, providing antioxidants, and potentially aiding in digestion.

Due to its unique growing requirements, watercress is often cultivated in water gardens, hydroponic systems, or in areas with naturally occurring freshwater sources. It’s important to note that watercress should be sourced from clean and uncontaminated water to ensure food safety.

Overall, watercress is a versatile and nutritious leafy green that adds a distinctive flavor to dishes and can be a valuable part of a balanced diet.

What Country Is Watercress From

Watercress is native to Europe and Asia. It has a long history of use in traditional cuisines and herbal medicine in these regions. It was traditionally foraged from clean freshwater sources such as streams and springs. Over time, watercress cultivation has spread to various parts of the world, and it is now grown in many countries with suitable growing conditions.

Watercress has been used in European cuisine for centuries, particularly in salads, sandwiches, and soups. It was popular in Roman times and has maintained its culinary significance in European cultures.

In Asian cuisines, watercress is also valued for its flavor and potential health benefits. It’s used in salads, soups, and stir-fried dishes.

Due to its adaptability and popularity, watercress is now grown in many countries across the globe, including the United States, Canada, Australia, and various European and Asian nations. It’s important to note that while watercress can be found in many places, its natural habitat is still in aquatic environments, where it thrives in clean and flowing water.

Other leafy greens on this blog:

Bok Choy, Leeks, Chives

Why Is Watercress So Popular

Watercress is popular for several reasons, including its unique flavor, culinary versatility, and potential health benefits. Here are some of the key factors that contribute to its popularity:

1. Distinctive Flavor: Watercress has a peppery and slightly tangy flavor that sets it apart from other leafy greens. This distinct taste adds a layer of complexity to dishes and can enhance the overall flavor profile.
2. Nutritional Value: Watercress is considered a nutrient-dense food, packed with vitamins, minerals, and antioxidants. It is particularly rich in vitamin K, vitamin C, calcium, and iron. Its high nutrient content makes it an attractive choice for those looking to incorporate more nutrients into their diet.
3. Health Benefits: The potential health benefits associated with watercress consumption contribute to its popularity. Some studies suggest that watercress may support bone health, provide antioxidants that help combat oxidative stress, and offer potential digestive benefits.
4. Culinary Versatility: Watercress can be used in a wide range of culinary applications. It can be enjoyed raw in salads, sandwiches, and wraps, providing a flavorful and nutritious component to dishes. It can also be used in cooked dishes like soups, stir-fries, and omelets, adding a peppery kick to the flavors.
5. Texture and Appearance: The small, round or oval-shaped leaves of watercress, along with its vibrant green color, can enhance the visual appeal of dishes. Its unique texture and appearance make it an attractive garnish as well.
6. Traditional and Cultural Use: Watercress has a history of use in traditional cuisines, particularly in European and Asian cooking. This cultural familiarity has contributed to its popularity in various cuisines around the world.
7. Hydroponic and Home Gardening: Watercress can be easily grown hydroponically or in water gardens, making it accessible for home gardeners and those interested in growing their own fresh produce. Its ability to thrive in aquatic environments adds to its appeal as a unique gardening option.
8. Low Caloric Content: Watercress is low in calories and carbohydrates, making it a suitable choice for those who are conscious of their calorie intake.
9. Natural Cleanser: Because watercress grows in water, it is sometimes associated with cleansing properties. While the scientific evidence for this claim may be limited, the concept of consuming a plant that grows in clean water can be appealing to some individuals.

Overall, watercress’s combination of flavor, nutrition, and versatility makes it a favored ingredient in various cuisines and a popular choice for health-conscious individuals looking to incorporate nutrient-rich foods into their diets.

Health Benefits

Watercress offers a range of potential health benefits due to its nutrient-rich composition. Here are some of the benefits associated with consuming watercress:

1. Rich in Nutrients: Watercress is packed with vitamins and minerals. It’s an excellent source of vitamin K, which is important for blood clotting and bone health. It also provides a good amount of vitamin C, which supports the immune system, and contains small amounts of vitamins A and B vitamins.
2. Antioxidant Properties: Watercress contains various antioxidants, including vitamin C, beta-carotene, and flavonoids. These compounds help protect cells from oxidative stress and may contribute to overall health and wellness.
3. Bone Health: The combination of vitamin K, calcium, and other minerals in watercress can support bone health. Vitamin K is necessary for proper calcium absorption and bone mineralization.
4. Cancer-Fighting Potential: Some studies suggest that watercress may have potential anti-cancer properties. Compounds in watercress, such as glucosinolates, may have protective effects against certain types of cancer by inhibiting the growth of cancer cells and promoting their elimination.
5. Heart Health: The presence of antioxidants and certain compounds in watercress may contribute to heart health by reducing inflammation and supporting healthy blood vessel function.
6. Eye Health: Watercress contains beta-carotene, lutein, and zeaxanthin—compounds that are beneficial for eye health and may help protect against age-related macular degeneration and other eye conditions.
7. Weight Management: Watercress is low in calories and carbohydrates while being rich in fiber, making it a nutrient-dense option for those looking to manage their weight. The fiber content can help promote feelings of fullness and satiety.
8. Digestive Health: The fiber content in watercress can also contribute to digestive health by promoting regular bowel movements and supporting gut health.
9. Skin Health: The vitamins and antioxidants in watercress, such as vitamin C and beta-carotene, can contribute to healthy skin by protecting against damage from free radicals and promoting collagen synthesis.
10. Anti-Inflammatory Effects: The presence of antioxidants and other bioactive compounds in watercress may have anti-inflammatory effects, which could be beneficial for managing chronic inflammatory conditions.

It’s important to note that while watercress offers many potential health benefits, it’s not a miracle food, and its effects may vary from person to person. To fully reap the benefits of watercress, it’s recommended to include it as part of a balanced and varied diet that includes a wide range of nutrient-rich foods. As always, consulting with a healthcare professional before making significant dietary changes is advised, especially if you have specific health concerns or conditions.

Is Watercress Easy to Digest

Yes, watercress is generally considered easy to digest for most people. Its tender leaves and stems, along with its relatively mild flavor, make it a gentle option for the digestive system. The high water content of watercress can also contribute to its ease of digestion.

However, individual digestive sensitivities can vary, and what is easily digestible for one person might not be the same for another. If you have a particularly sensitive digestive system or if you’re trying watercress for the first time, it’s a good idea to start with a small amount and observe how your body reacts.

Remember that while watercress is usually easy to digest, combining it with other ingredients in dishes can influence its overall digestibility. For example, a raw watercress salad might be easier to digest than a dish where watercress is heavily cooked or combined with ingredients that are harder to digest.

If you have any concerns about digestibility or if you experience discomfort after consuming watercress, it’s always a good idea to consult with a healthcare professional for personalized advice.

Why Is Watercress Expensive

Several factors contribute to the relatively higher cost of watercress compared to some other leafy greens:

1. Growing Conditions: Watercress requires specific growing conditions, including clean and flowing water, to thrive. Cultivating watercress can be more complex and resource-intensive compared to growing traditional terrestrial crops. The need for specialized hydroponic systems, water management, and careful attention to water quality can increase production costs.
2. Labor Intensive: Harvesting watercress can be labor-intensive, as it is often done by hand to ensure the delicate leaves and stems are not damaged during the process. This manual labor adds to the overall cost of production.
3. Short Shelf Life: Watercress has a relatively short shelf life compared to some other vegetables. It tends to wilt and degrade more quickly after being harvested, requiring careful handling, packaging, and rapid distribution to maintain its freshness. This can lead to increased costs associated with transportation and packaging.
4. Limited Growing Areas: Watercress is typically grown in regions with suitable freshwater sources, which might limit its availability in certain areas. If it’s not locally produced, transportation costs can contribute to its overall price.
5. Demand and Supply: The demand for watercress might outpace its supply due to its popularity in certain culinary circles and among health-conscious consumers. When demand is high and supply is limited, prices can increase.
6. Specialty Crop: Watercress is considered a specialty crop with a unique flavor and texture, making it stand out from more commonly grown leafy greens. Its distinct qualities contribute to its higher perceived value and potentially justify a higher price point.
7. Seasonal Availability: While watercress can be cultivated year-round in controlled environments, its growth can be affected by seasonal changes, which might influence its availability and price fluctuations.
8. Quality Control: Ensuring the quality and safety of watercress requires careful monitoring of water sources and adherence to food safety standards, which can add to production costs.

Overall, the combination of factors related to growing conditions, labor, shelf life, and market demand contributes to the relatively higher cost of watercress compared to some other vegetables. While it might be pricier, many consumers value its unique flavor, nutritional profile, and potential health benefits, making it a worthwhile investment for some culinary and dietary preferences.

Where To Buy Watercress

You can find watercress in various places, depending on your location and the season. Here are some common options for where to buy watercress:

1. Grocery Stores: Many well-stocked grocery stores, supermarkets, and health food stores carry fresh watercress. Look in the produce section alongside other leafy greens.
2. Farmers’ Markets: Farmers’ markets are great places to find locally grown and often organic produce, including watercress. Check if there’s a farmers’ market in your area and visit it during the growing season.
3. Asian or International Markets: Watercress is commonly used in Asian cuisines, so you might find it at Asian grocery stores or markets that specialize in international foods.
4. Health Food Stores: Watercress’s reputation as a nutrient-dense leafy green makes it a popular choice in health-conscious circles, so you might find it at health food stores that prioritize organic and whole foods.
5. Online Retailers: If you have difficulty finding watercress locally, you can also consider purchasing it from online retailers that specialize in delivering fresh produce to your doorstep.
6. Local Specialty Stores: Some specialty stores that focus on gourmet foods, fresh produce, or culinary herbs might carry watercress, especially if it’s a highly regarded ingredient in your region.
7. Community Supported Agriculture (CSA) Programs: Some CSA programs offer watercress as part of their seasonal produce offerings. Subscribing to a CSA can provide you with fresh, locally sourced produce.
8. Local Farms: If you’re in an area where watercress is grown, you might be able to buy it directly from local farms. Check if there are any nearby farms that specialize in watercress or other fresh produce.

When purchasing watercress, look for bunches with vibrant green leaves and stems, free from wilting or yellowing. Since watercress is quite delicate, it’s best to use it within a few days of purchase for the best flavor and quality.

What’s the Best Way to Eat Watercress

Watercress can be enjoyed in a variety of ways, both raw and cooked, thanks to its peppery flavor and tender texture. Here are some popular ways to eat watercress:

1. Raw in Salads: Watercress is often used as a key ingredient in salads. Its peppery flavor adds a unique kick to your salad mix. Combine it with other greens, vegetables, fruits, nuts, and your favorite salad dressing for a refreshing and nutritious dish.
2. Sandwiches and Wraps: Add a layer of watercress to your sandwiches, wraps, or even burgers for an extra burst of flavor and a crisp texture.
3. Soups and Stews: Watercress can be added to soups, stews, and broths near the end of cooking to preserve its vibrant color and peppery taste. It complements both vegetable and meat-based soups.
4. Stir-Fries: Consider tossing watercress into stir-fries just before they’re done cooking. Its slightly bitter and peppery notes can balance out the flavors of the dish.
5. Smoothies: If you’re feeling adventurous, you can blend watercress into your smoothies. Its taste might be more noticeable in this form, so consider pairing it with ingredients that can balance the flavor, like sweet fruits and creamy bases.
6. Pesto: Instead of traditional basil, experiment with watercress to create a unique pesto sauce. Blend watercress with garlic, nuts (like pine nuts or almonds), olive oil, and grated cheese for a flavorful condiment.
7. Herb Garnish: Use watercress as a garnish for various dishes, just like you would with other fresh herbs. Its vibrant green leaves can enhance the presentation of your plates.
8. Egg Dishes: Incorporate watercress into omelets, quiches, and frittatas for added color and flavor.
9. Cold Noodle Salads: Watercress can be a refreshing addition to cold noodle salads, offering a contrast in texture and flavor to the noodles and other ingredients.
10. Sautéed or Steamed: While watercress is often enjoyed raw, you can also quickly sauté or steam it. Cooking it briefly can mellow out its peppery flavor and soften its texture.

Remember that personal preferences vary, so feel free to experiment and find the ways you enjoy watercress the most. Whether it’s adding a peppery kick to your salads, enhancing the flavors of your dishes, or exploring new culinary creations, watercress’s unique taste and versatility make it a valuable addition to your meals.

How To Cook Watercress

Cooking watercress is simple and can enhance its flavor while maintaining its nutritional value. Here are a few methods for cooking watercress:

1. Sautéing:
   • Heat a small amount of oil (such as olive oil or sesame oil) in a pan over medium heat.
   • Add minced garlic or sliced onions if desired and sauté for a minute until fragrant.
   • Add cleaned and chopped watercress to the pan.
   • Sauté for a few minutes until the watercress wilts slightly and becomes tender.
   • Season with salt, pepper, and any other desired seasonings.
   • Serve as a side dish or mix it with other ingredients like pasta or cooked grains.
2. Steaming:
   • Rinse the watercress thoroughly and trim any tough stems.
   • Bring a pot of water to a boil and place a steamer basket over it.
   • Place the watercress in the steamer basket and cover.
   • Steam for 1-2 minutes, just until the leaves wilt and become slightly tender.
   • Remove from the steamer and season as desired before serving.
3. Blanching:
   • Bring a pot of water to a boil and prepare a bowl of ice water.
   • Submerge the watercress in the boiling water for about 30 seconds to 1 minute.
   • Quickly transfer the blanched watercress to the bowl of ice water to stop the cooking process and preserve its vibrant color.
   • Drain the watercress and pat it dry.
   • You can now use the blanched watercress in salads, stir-fries, or other dishes.
4. Adding to Soups and Stews:
   • Add cleaned watercress to soups or stews just before they’re done cooking.
   • The heat of the soup or stew will gently wilt the watercress without overcooking it.
   • This is a great way to add a burst of flavor and nutrition to your dishes.

Remember that watercress cooks quickly and wilts easily, so it’s important not to overcook it to maintain its texture and flavor. Whether you choose to sauté, steam, blanch, or incorporate it into soups, watercress can be a delicious and nutritious addition to your meals.

How To Store Watercress

Properly storing watercress will help maintain its freshness and extend its shelf life. Here’s how to store watercress:

1. In the Refrigerator:
   • Place the watercress in its original packaging if it’s still sealed and not wet. If the packaging is open or the watercress is damp, transfer it to a resealable plastic bag or an airtight container lined with a paper towel.
   • If the watercress has roots attached, you can trim them before storing to prevent them from drawing moisture away from the leaves.
   • Make sure the watercress is dry or slightly damp but not wet. Excess moisture can lead to mold.
   • Store the watercress in the crisper drawer of your refrigerator, where the temperature is slightly higher and the humidity is higher as well.
   • Try to use the watercress within a few days for the best quality and flavor.
2. Prep Before Storage:
   • If you have the time, it’s best to wash and dry the watercress before storing it. Gently rinse the leaves and stems under cold water and then gently pat them dry with a clean kitchen towel or paper towels. Excess moisture can cause the leaves to degrade more quickly.
3. Freezing (for Later Use):
   • While watercress is best enjoyed fresh, you can also freeze it if you want to preserve it for longer periods.
   • Blanche the watercress by dipping it into boiling water for about 15-20 seconds, then quickly transferring it to ice water to cool and halt the cooking process.
   • Drain and pat the blanched watercress dry, then portion it into freezer-safe bags or containers.
   • Label the bags with the date and place them in the freezer.
   • Frozen watercress can be used in cooked dishes like soups and stews but may not retain its crisp texture for salads.
4. Avoid Excess Moisture:
   • The key to keeping watercress fresh is to avoid excess moisture. Dampness can encourage the growth of mold and cause the leaves to deteriorate.
   • Always remove any wet or damp paper towels from the packaging if they were included to maintain freshness during transit.

By storing watercress properly, you can enjoy its vibrant flavor and nutritional benefits for as long as possible.

Frequently Asked Questions (FAQs) About Watercress

Remember that individual experiences and preferences can vary, so don’t hesitate to explore and experiment with watercress to discover the ways you enjoy it most.